Yo people! As mentioned in the video, I have just opened up a handful of online coaching spaces to start now or at the beginning of 2023 (these will go very fast). Apply below and I'll drop you a message🙌 ihjio7md9ek.typeform.com/to/GoXEwTa0
The cardio I do now is all for fun. 90 minute hikes in the woods near our house or walking our dogs a few times a day. And at almost 62, I still get after it with the weights 3 times a week. But I do enjoy the hikes more these days.
I totally agree. Since increasing weight lifting and resistance I’ve seen better results. I’m 45 years old, an age group that requires more weight training to maintain muscle mass and bone density. I do intermittent fasting plus ketogenic.
I always see how far I can go without cardio before adding it in. Intense cardio brings me stress sometimes and over exercising causes fatigue throughout the day.
This is so true - after work and session on treadmill - all I want to do is flop on the sofa with a ready meal. I think time could be better spent - fitting in some extra steps during the day and cooking a healthy meal.
Thanks for the advice, my workouts always started with cardio followed by weights, I’ll switch this around as your advice makes total sense. 100% advice as usual 👍👍
I lost 35 pounds walking but I was walking 3-5 hours 5 times a week. It works but it takes a lot of time. I was on vacation in another country and had the time.
I learned the hard way that the slower you go, the faster you’ll get there. Don’t start out with heavier weights first or you’ll risk injury which can out you off for weeks on end. Add weights, reps and volume progressively
Great video. My only real cardio I do for fat loss is walking daily - for health reasons, I may throw in the odd row, but generally speaking its never cardio heavy.
I think it depends on body chemistry. I used to do only weights first and cardio afterwards or in the evening, but I was getting injured once every few months. Then I switched to cardio first in the gym and it warmed me up so much that I didn't feel any pain for lifting.
My thought exactly. His advice is great but does not include avoiding injuries. I also rather do cardio as a warm up. Then add resistance training My body may feel more fatigued but I recover much better and I avoid getting hurt which will inevitably set my progress back if I can't work out for days or week after a session bc of an injury.
Great video. The thing for me is to have a calorie deficit for 6 days a week but once a week i get the itch to have a takeaway. On that day I'll do cardio to compensate for the high calorie meal I would have later on in the evening. Since its only 1 day a week and I know I'll have the takeaway of my choice it motivates me to not eat extra stuff like biscuits, chocs, ice cream, crisps etc.
Good evening Mr Clarke love your videos and I would like to know if you would ever do a meetup with one of your fellow irishmen Mr Glen Gillen ? Possibly both of you are going in 2 different directions when it comes to your career and fitness goals but I feel both of you would be a powerhouse if you camne together for a chat and guiness
I used to try to run or walk 4 miles a day to maintain weight until I was introduced to the idea that cardio doesn't really help you lose weight. I found it hard to believe but its got a great evidence base. So I dropped the obsession with steps/bag work and didnt notice any change to my weight. Still love walking for wellbeing but its nice not to have the obsession.
Why do good people say things like this. It’s the same with exercise as eating less. It’s like saying eating 500 calories less can easily be cancelled out by eating a pizza. It feels like shit if you are in a high deficit no matter if you eat less or move more to get there. You have to have the same discipline if you eat more or move more. You gonna feel as hungry if you eat less or move more. If it equals the same deficit. It’s just easier to control the food deficit. But a deficit of 500cal feels the same, makes you equally hungry, makes your body want to move less no matter if it comes from expending or decreasing calories.
i do cardio 4-6 times a week and its not bad as long as your not tiring yourself out like i do hitt cardio and i am still losing weight because i am in a calorie deficit edit: i do abt 40-1hr40 of cardio per week and an hour is from liss cardio on weekend
Okay so i have been doing HIIT along with MRT (metabolic resistance training)...but I am eating at night like a snack attack! I get so hungry! I am staying in my calorie goals during the day and protein. But I am now not skipping breakfast anymore, i think thats hurting me. Should I just focus on my steps and MRT and not HIIT? Edit: after watching more, I've really narrowed it down to a plan for myself. I am now doing metabolic resistance training MWF and regularly lifting T/TH. I do add in my regular step goal. But I'm focusing more weights I absolutely hate cardio but I like the fast pace resistance training and I do upper day then lower day. I've been also starting to learn to do push-ups! I'm on a couch right now lol takes time! But it's a goal to strengthen my core! I've been following your nutrition, I love the calorie cycling and all the high protein ideas!
so cardio will speed up the process but it’s not necessarily needed right? i’m 5,8, 92kg but i have a lot of muscle mass so i feel like i do burn a lot of calories just by resting
Pretty much! It‘s always good to maintain a good level of cardiovascular fitness. But on a fat loss journey, it can help to start with a very modest amount and and then introduce more as needed 👌
Hey Jonathan, would love some advice. Unfortunately due to anxiety I can't leave my house that much and find it really difficult to reach a step goal, considering most of the time I'm in my room and can't walk for long periods outside. I do try and resistance train at least 4 times a week though. What amount of cardio should I do at the gym a week in place of the daily step goal?
I agree with Adam! Do something simple but effective like getting your steps in on the treadmill. You could even break it up to make it more manageable. For example, 10 mins before training as part of a warm up and then 15-20 mins after training 👌
@@jclarkefitness perfect! Thanks! Is there such a thing as spending too long in a calorie deficit? And what about crashing your metabolism by lowering calories too low?
So how do you lose fat but still gain muscle and size? I’m 175-180lbs and get 150-180g protein a day. Eat around 16-1700 calories a day. And I can’t seem to lose fat but I have gained some muscle and size. Thanks
Hey there! So if you’re not losing fat, it means you’re consuming too many calories. And the solution likely isn’t dropping your calories below 1600-1700. Instead, you’re probably consuming more than what you think and this can happen if you’re not tracking accurately (aka estimating calories in lots of foods and meals) or if you’re not tracking consistently (having 2-3 days per week where you’re not tracking and consuming significantly more) 👌
Would you say that doing gym classes are not a good form of cardio then or too much? I tend to enjoy doing them depending on the person taking the class.
If you enjoy them then I think they’re absolutely fine! However, if your goal is to gain muscle and lose fat then just make sure you’re prioritising resistance training and not over-doing it between both.
This video is fundamentally wrong. You're assuming everyone gets their steps in. Most people aren't doing enough steps to begin with. Which is why they do cardio.
This. I have a very sedative job. Been trying to lose weight. I have a hernia in my stomach so I cannot do any weight training whatsoever so I have to do cardio.
Complete rubbish. Bang out cardio burn a load of calories, and be a man and stick to your diet. If you work hard during the week in the gym, eat more on the weekend and your body will repair your muscles. Your body will always prioritise muscle repair over regaining fat
You completely missed the point of the video moron. I’ve completed with cardio and no cardio and as a natural variability, that doesn’t have the benefit of exogenous testosterone without a doubt no cardio is the way to go. The cardio strategy works for about a month until the cut, and then you realize you have to do an hour a day just to maintain the deficit in addition to diet. This won’t work for anyone with a serious career and family, in addition to the hour and a half of hard training four times a week. Let’s talk about what happens when you’re doing an hour of cardio every day , you’re already sub 1800 calories/day I still have four weeks left to cut. Yes, if you take your advice of “manning up” you will make it to show day and then gain 50lb after the show which I’ve done 4 times already, never again. The Takeaway is if you are a natural bodybuilder, that doesn’t have the benefit of performance enhancing drugs zero cardio is the way to go. It’s not gonna crash your metabolism and it’s not gonna make your physique look like shit (all stringy and flat) But if you are PEDs then absolutely use the cardio to accelerate the process
Yo people! As mentioned in the video, I have just opened up a handful of online coaching spaces to start now or at the beginning of 2023 (these will go very fast). Apply below and I'll drop you a message🙌
ihjio7md9ek.typeform.com/to/GoXEwTa0
Can you do a vid about Avonmore protein milk? 33g protein but is it good? I mean it’a dairy!!
Really love his no nonsense videos
The cardio I do now is all for fun. 90 minute hikes in the woods near our house or walking our dogs a few times a day. And at almost 62, I still get after it with the weights 3 times a week. But I do enjoy the hikes more these days.
Nothing better than getting cardio in while doing something you enjoy 👏👏👏
I totally agree. Since increasing weight lifting and resistance I’ve seen better results. I’m 45 years old, an age group that requires more weight training to maintain muscle mass and bone density. I do intermittent fasting plus ketogenic.
J Clarke looks like your typical WW1 soldier in a movie 😂 that’s a compliment by the way 😅😂
I always see how far I can go without cardio before adding it in. Intense cardio brings me stress sometimes and over exercising causes fatigue throughout the day.
Nutrition is definitely the most important
I think this is a good approach and if intense cardio causes you stress, you could always just stick to LISS 👌
Yeah that's a smart approach and keeps you fit and less stressed out for your other physical and mental activities.
This is so true - after work and session on treadmill - all I want to do is flop on the sofa with a ready meal. I think time could be better spent - fitting in some extra steps during the day and cooking a healthy meal.
Thanks for the advice, my workouts always started with cardio followed by weights, I’ll switch this around as your advice makes total sense. 100% advice as usual 👍👍
I lost 35 pounds walking but I was walking 3-5 hours 5 times a week. It works but it takes a lot of time. I was on vacation in another country and had the time.
35 pounds in how much time?
ok
This is the best video as I’m starting to hit the gym, it’s exactly what I’ve looking for.
I learned the hard way that the slower you go, the faster you’ll get there. Don’t start out with heavier weights first or you’ll risk injury which can out you off for weeks on end. Add weights, reps and volume progressively
Great video. My only real cardio I do for fat loss is walking daily - for health reasons, I may throw in the odd row, but generally speaking its never cardio heavy.
Thanks Jonathan! Great vid!!!
I think it depends on body chemistry. I used to do only weights first and cardio afterwards or in the evening, but I was getting injured once every few months. Then I switched to cardio first in the gym and it warmed me up so much that I didn't feel any pain for lifting.
My thought exactly. His advice is great but does not include avoiding injuries. I also rather do cardio as a warm up. Then add resistance training
My body may feel more fatigued but I recover much better and I avoid getting hurt which will inevitably set my progress back if I can't work out for days or week after a session bc of an injury.
Of all the people on the planet, you talk to yourself more than anyone… make sure you’re saying the right things.
SOLID ADVICE! i dig your content tbh.. decent and consistent,! also, your jacked in those outdoor vids bro haha hell yea
Wow!!!! You really really helped me today! I appreciate you so much!!! ❤
Yes Jonathan you have all the videos. I really enjoy them!
Great video. The thing for me is to have a calorie deficit for 6 days a week but once a week i get the itch to have a takeaway. On that day I'll do cardio to compensate for the high calorie meal I would have later on in the evening. Since its only 1 day a week and I know I'll have the takeaway of my choice it motivates me to not eat extra stuff like biscuits, chocs, ice cream, crisps etc.
yes glad u posted this, i can’t be fucked for cardio LMAO
Good sensible advice. No gimmicks.
🤝
Good evening Mr Clarke love your videos and I would like to know if you would ever do a meetup with one of your fellow irishmen Mr Glen Gillen ? Possibly both of you are going in 2 different directions when it comes to your career and fitness goals but I feel both of you would be a powerhouse if you camne together for a chat and guiness
Most even elite body builders have cardio in their routine. Get this guy coach Greg! 😂 Of course calories is the main thing.
Running and HIIT really spikes my appetite so that makes sense
I used to try to run or walk 4 miles a day to maintain weight until I was introduced to the idea that cardio doesn't really help you lose weight. I found it hard to believe but its got a great evidence base. So I dropped the obsession with steps/bag work and didnt notice any change to my weight. Still love walking for wellbeing but its nice not to have the obsession.
Thanks for all you do. So inspirational and it really has helped me get lifting and eating properly.
Great to hear brother 💪
Great advices as ususal, many thanks!!
This man is a real treasure 😍🔥
Why do good people say things like this. It’s the same with exercise as eating less. It’s like saying eating 500 calories less can easily be cancelled out by eating a pizza. It feels like shit if you are in a high deficit no matter if you eat less or move more to get there. You have to have the same discipline if you eat more or move more. You gonna feel as hungry if you eat less or move more. If it equals the same deficit. It’s just easier to control the food deficit. But a deficit of 500cal feels the same, makes you equally hungry, makes your body want to move less no matter if it comes from expending or decreasing calories.
i do cardio 4-6 times a week and its not bad as long as your not tiring yourself out like i do hitt cardio and i am still losing weight because i am in a calorie deficit
edit: i do abt 40-1hr40 of cardio per week and an hour is from liss cardio on weekend
Okay so i have been doing HIIT along with MRT (metabolic resistance training)...but I am eating at night like a snack attack! I get so hungry! I am staying in my calorie goals during the day and protein. But I am now not skipping breakfast anymore, i think thats hurting me.
Should I just focus on my steps and MRT and not HIIT?
Edit: after watching more, I've really narrowed it down to a plan for myself. I am now doing metabolic resistance training MWF and regularly lifting T/TH. I do add in my regular step goal. But I'm focusing more weights I absolutely hate cardio but I like the fast pace resistance training and I do upper day then lower day. I've been also starting to learn to do push-ups! I'm on a couch right now lol takes time! But it's a goal to strengthen my core!
I've been following your nutrition, I love the calorie cycling and all the high protein ideas!
so cardio will speed up the process but it’s not necessarily needed right? i’m 5,8, 92kg but i have a lot of muscle mass so i feel like i do burn a lot of calories just by resting
Pretty much! It‘s always good to maintain a good level of cardiovascular fitness. But on a fat loss journey, it can help to start with a very modest amount and and then introduce more as needed 👌
@@jclarkefitness perfect 👊
Thank you.
Great video! Thank u.
Hey Jonathan, would love some advice. Unfortunately due to anxiety I can't leave my house that much and find it really difficult to reach a step goal, considering most of the time I'm in my room and can't walk for long periods outside. I do try and resistance train at least 4 times a week though. What amount of cardio should I do at the gym a week in place of the daily step goal?
I would go on the treadmill at the gym and get steps in that way 👍
I agree with Adam! Do something simple but effective like getting your steps in on the treadmill. You could even break it up to make it more manageable. For example, 10 mins before training as part of a warm up and then 15-20 mins after training 👌
@@jclarkefitness that’s sounds doable thanks!!
I loved that clip with the remote! 😂 I’ve literally done the same thing on an evening when I can’t be bothered to get up and reach for it! 🥴
Haha we’ve all been there!
Great video
Great content as always, looking forward to getting into my best shape before new years to 11% bf! 🔥💪
If all the Cardio I do in my cut is Increasing my step count and trying
To get closer to 8-10k is that fine?
Yes 👌
@@jclarkefitness perfect! Thanks! Is there such a thing as spending too long in a calorie deficit? And what about crashing your metabolism by lowering calories too low?
Just started lifting around 2 years ago but if i were at peak physique I'd have a similar physique, we very similar insertions
I usually do like 5-10 light jog to warm up
So how do you lose fat but still gain muscle and size?
I’m 175-180lbs and get 150-180g protein a day. Eat around 16-1700 calories a day.
And I can’t seem to lose fat but I have gained some muscle and size.
Thanks
Hey there!
So if you’re not losing fat, it means you’re consuming too many calories. And the solution likely isn’t dropping your calories below 1600-1700. Instead, you’re probably consuming more than what you think and this can happen if you’re not tracking accurately (aka estimating calories in lots of foods and meals) or if you’re not tracking consistently (having 2-3 days per week where you’re not tracking and consuming significantly more) 👌
Would you say that doing gym classes are not a good form of cardio then or too much? I tend to enjoy doing them depending on the person taking the class.
If you enjoy them then I think they’re absolutely fine! However, if your goal is to gain muscle and lose fat then just make sure you’re prioritising resistance training and not over-doing it between both.
You are like 25.. of course you dont do not need to do much cardio.
Greg doucette Is typing…
What’s he saying? 🤷♂️😂
A video of him yelling at y- I MEAN response video coming soon
💡
I think when people give in to cravings they just have no self controll.
just discovered your channel. What's your height? and weight (on average)?
1hr Cardio makes me not hungry for some reason
Dig this channel🔥
I am doing cardio everyday now my goal is to finish 20 miles 😂😂
This video is fundamentally wrong. You're assuming everyone gets their steps in. Most people aren't doing enough steps to begin with. Which is why they do cardio.
This. I have a very sedative job. Been trying to lose weight. I have a hernia in my stomach so I cannot do any weight training whatsoever so I have to do cardio.
Complete rubbish. Bang out cardio burn a load of calories, and be a man and stick to your diet. If you work hard during the week in the gym, eat more on the weekend and your body will repair your muscles. Your body will always prioritise muscle repair over regaining fat
You completely missed the point of the video moron. I’ve completed with cardio and no cardio and as a natural variability, that doesn’t have the benefit of exogenous testosterone without a doubt no cardio is the way to go.
The cardio strategy works for about a month until the cut, and then you realize you have to do an hour a day just to maintain the deficit in addition to diet. This won’t work for anyone with a serious career and family, in addition to the hour and a half of hard training four times a week.
Let’s talk about what happens when you’re doing an hour of cardio every day , you’re already sub 1800 calories/day I still have four weeks left to cut.
Yes, if you take your advice of “manning up” you will make it to show day and then gain 50lb after the show which I’ve done 4 times already, never again.
The Takeaway is if you are a natural bodybuilder, that doesn’t have the benefit of performance enhancing drugs zero cardio is the way to go. It’s not gonna crash your metabolism and it’s not gonna make your physique look like shit (all stringy and flat)
But if you are PEDs then absolutely use the cardio to accelerate the process
🎉
Yo. Lift your head up doing those curls
Insert important comment... (for the algo!)
🫡
But I love my cardio sessions 😢
Dude get on with it
❤
Algo
👊
💪✝️
This guys 75kg 😂😂😂😂😂